One days worth of food

Peaked · 08-13-2009, 06:03 PM

Hey dungeon,

So I know it needs to be increased, just wondering how this is so far! I'm adjusting to this ****ting loads and alot of gas, but I guess I will get hungrier and hungrier :P. Okay so for todays food;

Cornflakes, skimmed milk 10g Protein sprinkled over.
Half a loaded chicken sandwhich
Some lucozade
WORKOUT
Protein shake 40g Protein,Beef flavoured rice with chicken & Banana
Pork chop, 4 new Potatoes
Half a loaded chicken sandwhich & apple.

I thought it was quite a bit, but doesn't seem that much! I dunno what else I can add in to add some kcal, protein!

**HawaiianPride.** · 08-13-2009, 06:06 PM

Diet needs a little help for sure. First off, are you trying to bulk?

Peaked · 08-13-2009, 06:09 PM

Quote:

Originally Posted by HawaiianPride.

Diet needs a little help for sure. First off, are you trying to bulk?

I'd go with yes my arms and chest for sure need something to work with however, let's say half a bulk, it's my first time wanna take it at 50% and see what kind of effects happens etc you get what im saying?

Btw thanks man :)

**HawaiianPride.** · 08-13-2009, 06:29 PM

Alrighty then. For something simple I'd go with

1. 6 egg whites, 1 cup of oats, 1 banana, 2 whole grain toasts(optional), fruit.
2. Whey shake mixed in water, some sort of complex carb like barley, maize, or a bagel pre workout.
WORKOUT
3. Last whey shake of the day here mixed in water, dextrose or waxy maize starch, fruits for simple carbs.
4. Chicken breasts and or Red meat, brown rice and vegetables.
5. Tuna or whatever fish you please, vegetables, green salad, brown rice.
6. Before bedtime you should take some casein protien for slow digestion throughout the night, cottage cheese & nuts.

Water intake should be between 1 gallon to 1.5, multi-vitamins and creatin monohydrate would be a great addition to this diet.

**Kaboom** · 08-13-2009, 06:37 PM

Nice simple looking diet above but the only thing I would change is to make meal 4 or 5 chicken for sure and the other a red meat or Salmon so you will be getting some good fats

Peaked · 08-13-2009, 06:40 PM

Quote:

Originally Posted by HawaiianPride.

Alrighty then. For something simple I'd go with

1. 6 egg whites, 1 cup of oats, 1 banana, 2 whole grain toasts(optional), fruit.
2. Whey shake mixed in water, some sort of complex carb like barley, maize, or a bagel pre workout.
WORKOUT
3. Last whey shake of the day here mixed in water, dextrose or waxy maize starch, fruits for simple carbs.
4. Chicken breasts and or Red meat, brown rice and vegetables.
5. Tuna or whatever fish you please, vegetables, green salad, brown rice.
6. Before bedtime you should take some casein protien for slow digestion throughout the night, cottage cheese & nuts.

Water intake should be between 1 gallon to 1.5, multi-vitamins and creatin monohydrate would be a great addition to this diet.

Right think I'm getting hand of it, however how do I get 6 egg whites you talking about the juice stuff? Also, whey Protein with water, I usualy use milk what's the difference ;o?

Before bed, Casein protein this **** expensive, also any alternatives to cottage cheese?

- Roughly worked out what I took today here it is as followed (Dissapointed)

141.4G Protein. 160g Carbs. 28.5g Fat. 1400 - 1600 kcal. This is even with the Protein shake not including the milk I used wouldn't be much anyways!

**HawaiianPride.** · 08-13-2009, 06:41 PM

Yes sirrrrr, if you want to add one more then keep meal 4 as chicken then before or after the fish you can add a meal consisting of red meat with some veggies. It'd be a a major plus to get chicken fish and red meat all in the same diet.

**HawaiianPride.** · 08-13-2009, 06:44 PM

Drinking your shakes with water allows the protein to digest and get into your system faster, milk slows this process down. Casein isn't too bad over the internet, orbitnutrition has some good deals. You won't need cottage cheese if you can find some a tub of casein. As far as egg whites, I just crack however many eggs i want to eat in a bowl, scoop the yolk out with a spoon then poor the whites into a pan.

Peaked · 08-13-2009, 06:48 PM

Quote:

Originally Posted by HawaiianPride.

Drinking your shakes with water allows the protein to digest and get into your system faster, milk slows this process down. Casein isn't too bad over the internet, orbitnutrition has some good deals. You won't need cottage cheese if you can find some a tub of casein. As far as egg whites, I just crack however many eggs i want to eat in a bowl, scoop the yolk out with a spoon then poor the whites into a pan.

Okay if I tell you times maybe you can give some decent opinons on complex carbs + milk protein might have enough time.

Roughly 8/9 the breakfast
then 12 is my training
1/1:30 is when get home.

I'm gonna have to buy myself what 42 eggs a week holy crap! :P
This Casein i've read about on here before it's just a slow digesting version of whey right, same amount of nutrition values and such?

Btw dude great help, much appreciation! :)

**HawaiianPride.** · 08-13-2009, 06:59 PM

It's not bad if you think about it, eggs are fairly cheap. You just want to make sure your getting anywhere from 30 to 40 grams of protein in meal 1 at least. You shouldn't let 3 hours go by without eating before you train. When your in the gym your body is going to rely on what you put in it before you start so it can feed off it for energy during the workout. You can add milk to your pre workout shake if you must but PWO shake is not an option. Whey mixed with water takes about 15 minutes to digest and to get into your system, with milk it would take hours and that isn't good.

Peaked · 08-13-2009, 07:04 PM

Quote:

Originally Posted by HawaiianPride.

It's not bad if you think about it, eggs are fairly cheap. You just want to make sure your getting anywhere from 30 to 40 grams of protein in meal 1 at least. You shouldn't let 3 hours go by without eating before you train. When your in the gym your body is going to rely on what you put in it before you start so it can feed off it for energy during the workout. You can add milk to your pre workout shake if you must but PWO shake is not an option. Whey mixed with water takes about 15 minutes to digest and to get into your system, with milk it would take hours and that isn't good.

Okay well just looked at some eggs on asda, I'm still at home with parents at limited budget for me atleast however 6 egg whites could I use maybe 3/4 that way I can save some cash. I'm definatly gonna aim for the 30-40 Protein each meal, what other nutrions values aswell like carbs, fat and kcal? Remember im a fairly skinning guy 67kg at 5 ft 5.

Gonna definatly take my Whey with Water PWO 40g lovely :).

**Kaboom** · 08-13-2009, 07:06 PM

Thats nothing bro I eat 28 eggs a day haha

**HawaiianPride.** · 08-13-2009, 07:06 PM

Check out the stickies in our nutrition section they have some great ideas for different foods with carbs and what not.

**HawaiianPride.** · 08-13-2009, 07:07 PM

Lol yeah I was going to say something like that too Kaboom. 6 eggs really isn't much! But I'm sure your not really use to eating anything above 2 or 3.

Peaked · 08-13-2009, 07:08 PM

Quote:

Originally Posted by Kaboom

Thats nothing bro I eat 28 eggs a day haha

Holy ****. Your **** must stink man :P, but seriously 28 a day?!

Yeah work is short here in UK and I'm living on tight budgets £80 - £100 a month untill I get some benefits.

The costs of trying to be the hulk ;(

Peaked · 08-13-2009, 07:10 PM

Quote:

Originally Posted by HawaiianPride.

Lol yeah I was going to say something like that too Kaboom. 6 eggs really isn't much! But I'm sure your not really use to eating anything above 2 or 3.

I had 2 eggs scrambeled and felt pretty sick. My diet has been so ****ed but I'm overjoyed im getting it into shape, might take a while but it's going steady! But seriously woudl the 2/3 eggs be good enough once you shove the whites in bowl what you do with them scramble or what.

The yolk really that bad? :P

**HawaiianPride.** · 08-13-2009, 07:12 PM

I know what you mean bro, we've all been there at one point or another in our lives, I'm struggling financially right now too. If whatever money I get isn't contributing to the roof over my head, then it's getting turned into food to fill up the fridge lol.

**HawaiianPride.** · 08-13-2009, 07:14 PM

1 to 2 yolks are fine but limit them. Eat at least 5 egg whites then if you can't do anymore... remember this is all just fuel for them guns your slangin. Think about your goals and it will help to push you through whatever obstacles you face.

Peaked · 08-13-2009, 07:16 PM

Quote:

Originally Posted by HawaiianPride.

1 to 2 yolks are fine but limit them. Eat at least 5 egg whites then if you can't do anymore... remember this is all just fuel for them guns your slangin. Think about your goals and it will help to push you through whatever obstacles you face.

Dam right! Just need the money to finance this type of food! :P.

But I'm guessing 2/3 whole eggs would be good enough to throw into a meal.

Peaked · 08-13-2009, 07:43 PM

Oh I'm getting well got today 140g Protein on a bulk you need atleast 1g per lb you weigh right, so I'm not too far off. With the suggestions you made I'm pretty sure I can start gaining some mass however I'm worried that my kcal intake will be too low.

Something about my RMR was 1800kcal - 1900kcal, so I need that atleast to stay the same so an increase of say to 2200kcal would be a nice enough gain each day?

Oh dude can you clear some **** up, on my Saturday & Sunday rest day, I know I'm gonna eat the same but many say don't take Protein here I'll struggle if I don't what you recommend for it?

Many many thanks, I'd give rep or w.e, but don't get it lol.

**HawaiianPride.** · 08-13-2009, 09:45 PM

You can eat the same amount of protein on your off days, your going to need it to at least maintain your muscle mass.

**Moro** · 08-14-2009, 12:31 AM

Nice job guys good info,

In regards to cheap casein, buy some milk powder its gotta bit of lactose *simple carb* in it, but if your bulking its permissible and its 5x cheaper than casein you would buy, put in a couple of teaspoons of nesquik or something if you dont like the taste

**HawaiianPride.** · 08-14-2009, 12:33 AM

Good thinking Moro!

**Moro** · 08-14-2009, 02:22 AM

Thanks pride i do it every now and then but now im just having a nice big serving of red meat before i go to bed with some EFA's and something with fiber digestion is nice and slow and i feel it works better for me,